This blog has been prompted by my noticing the levels of stress and anxiety suffered by our young people as they prepare to take their GCSEs and A levels. However, the tips to beat exam stress are relevant for anyone who is suffering with test anxiety and wants to perform at their best, whatever their age or situation. You may have seen some of them before but take a peek and perhaps give something a try!
Jump to the end of the letter to find a special offer for 3 EFT sessions focussing on tapping for exam stress in April and May 2023.
I have split the tips into sections on relaxing and checking in with yourself, diet, exercise and sleep. We need to keep an eye on all of these areas to decrease our levels of exam stress to stay fit and healthy.
Tips to beat exam stress
1. Relax and check in with yourself
I know, it is easier said than done, but it really is important to take some time to rest and relax each day, especially if you are under stress or feeling anxious. Do something just for you, even if it is just 10 or 15 minutes. Have a bath, potter in the garden - especially as the days get warmer and longer, ring a friend (or better still meet up), go for a walk, read a book.
Relatively recently I have started to just check in with myself in the morning. How am I actually feeling? What really is it that is bothering me? I might feel that I am generally stressed, but when I take the time (or give myself permission) to think about what it is that I am actually feeling, a specific emotion or reason may emerge. I am then able to do something about that particular issue rather than going around all day feeling stressed about everything.
2. Diet
Our bodies are amazing machines that perform at their best when they are supplied with the right fuel, just like a car. Not eating enough fruit, vegetables, protein and good fats or consuming lots of sugar and white carbs places your body under strain and impacts your mood and performance. See below my top tips for supporting your body at any time but it is even more important when you are stressed:
When you are under stress your body uses up more B vitamins and Vitamin C. Eating plenty of fresh fruit and vegetables in a rainbow of colours will help you to replenish these vitamins and provide your body with the nutrients that it needs to reduce any symptoms of anxiety that you are experiencing.
Magnesium helps you to deal with stress. It has a calming effect and supports a balanced mood. It is also a vital nutrient for healthy, restful sleep. Green leafy vegetables, wholegrains, nuts, seeds and legumes are great sources of this vital mineral.
Reduce caffeine and alcohol, both of which can increase anxiety levels
Reduce sugar and refined carbs such as bread, cakes, biscuits, pizza and pasta.
These foods do not cause anxiety, but they can increase any anxiety symptoms that you are already experiencing.
Furthermore, research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF) which helps us to form new memories and learn.
Eat more oily fish or flaxseed or supplement with omega 3 to reduce anxiety and help brain function and performance. In studies of Swedish and Dutch school children it was found that school grades were higher for those children who ate fish a least once a week.
Eat quality protein at every meal to keep yourself full, which helps you to avoid unhealthy snacking and gives your body the building blocks that it needs to repair body tissues and produce brain chemicals.
Drink plenty of water and herbal teas.
Even mild dehydration impairs your performance and worsens your mood
Research studies show that anxiety is higher in people who don’t drink enough water
3. Sleep
Sleep is closely connected to mental and emotional as well as physical health. Sleep enables better thinking, learning, memory and processing of emotional information and a lack of sleep can have a negative impact on the ability to think clearly, form memories and learn optimally during the day. It is possible to get used to not getting enough sleep and not realise the negative impact that we are having on our health and performance. Teens need 8-10 hours of sleep per night.
Sleeping problems can be caused by anxiety, but not sleeping enough can also activate anxiety in some people. If you feel that you are not sleeping enough, for whatever reason then check out the tips below:
Set aside enough time to have the amount of sleep that you need, every night. Considering your normal wake-up time, work backwards and identify a target bedtime. Try to stick to the same sleep schedule every day to develop a healthy sleep habit. Overnight cramming the day before an exam is most likely to have a detrimental rather than helpful impact on your performance.
Turn off your devices an hour before bedtime to allow your brain to relax and your pineal gland the darkness it needs to produce sleep hormones
Keep electrical devices out of the bedroom for more restful sleep. Buy an alarm clock rather than using your phone to wake you in the morning.
If you don’t have black out blinds or curtains, then try an eye mask to prevent early daylight in the summer from waking you too early.
4. Exercise
Any physical activity can improve your mood and reduce anxiety. Moving your body releases natural feel-good chemicals in your brain and it can take your mind off your worries.
There is no need to go to the gym or play a team sport, although these are great too. Just find something that you like to do that moves your body. Dance around the room to one of your favourite songs, do some stretches, walk to and/or from school and walk up and down the stairs at work rather than taking the lift.
If you are finding it hard to motivate yourself to move, figure out what's stopping you from being physically active. For instance, if you stick to goals better with someone else, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear or pay for a gym, do something that's cost-free, such as regular walking. If time is an issue find a free 5–10-minute YouTube video of yoga, stepping or toning that appeals to you. If you understand what's stopping you from being physically active, you can probably find an alternative solution.
Physical exercise can improve your memory and concentration. Scientific research shows that exercising releases more of the chemical compounds used in brain activity and cognition, thus improving your ability to focus, organise and remember. Taking a break from your studies or work at regular intervals and moving is a very good use of your time!
Well done if you read to the end! I did get somewhat carried away. Any reduction in stress in our bodies will have long term benefits to our health so if you are able to implement just one suggestion please give it a try.
If you are suffering from exam stress or any other stressful situation then Emotional Freedom Techniques (EFT), also known as tapping, are clinically proven to be effective in calming our body's stress response. If you would like to try out this method of self-regulating your stress and taking back control, then click on my video below for exam stress or head to my website for a video using tapping for general stress.
Exam Stress Special Offer
Three in-person or online 45 minute appointments for £125
Identify and reduce students’ current worries about their exams using tapping
Show students how to use tapping and other tools to calm themselves whenever their stress levels rise. For instance, to calm overwhelm when thinking about revising or even to use inside the exam hall when turning over the paper or finding a question that they cannot answer.
Lifelong knowledge of techniques to calm strong emotions and reduce pain.
Please call me to organise a free 10 minute phone chat to find out more on 07923293330 or head to my website or contact me by email on activenaturalhealth@outlook.com.
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